Healthy Living: Vitamin D can help reduce coronavirus risk by 54% according to Boston University doctor

Healthy Living

Vitamin D can help reduce coronavirus risk by 54%: Boston University doctor: The sunshine vitamin is easy to find and relatively cheap

Link: https://www.bostonherald.com/2020/09/17/vitamin-d-can-help-reduce-coronavirus-risk-by-54-boston-university-doctor

Key Facts

  • Holick and his colleagues studied blood samples from Quest Diagnostics of more than 190,000 Americans from all 50 states and found that those who had deficient levels of vitamin D had 54% higher COVID positivity compared to those with adequate levels of vitamin D in the blood.
  • Holick’s study examined the ZIP codes of people of color and found patients from predominantly Black and Hispanic ZIP codes had lower levels of vitamin D and were also more likely to have coronavirus than in patients from predominantly white, non-Hispanic ZIP codes.

The average adult needs around 2,000 units of vitamin D a day. Ways to increase vitamin D include:

  • Get outside and absorb more sunshine.
  • Eat fish higher in vitamin D, like salmon and canned tuna.
  • Eat foods the help activate vitamin D in your body, like bananas.
  • Take a supplement.
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15 Ways To Get Your Mojo Back During the COVID-19 Pandemic

How to get your mojo back

The COVID-19 (Coronavirus) threat has changed many aspects of our daily life.

But whether we are run-down from work, isolated from social distancing and taking steps to “shelter in place,” or feeling stressed if we need to leave home and make potentially dangerous visits to facilities for our daily work, we are going to face moments when we lose our inner energy.

We all have faced those moments.

We do not need the threat of a virus to cause us to lose that special power we have inside – that drive or energy that is synonymous with effectiveness and success.

When we are in our zone, the feeling inside us is an almost magical force capable of propelling us forward to great heights.

However, when we are missing that feeling – there is a flatness to our state of being that creeps in. Put simply: We have lost our mojo.

So, how can you get your mojo back?

Here are some steps you can take to get your mojo back.

Keep in mind as you review this list:

  • There is no pill or formula that will work for everyone or work every time.
  • You may find that some days it will not take a great deal of effort to get your mojo back, while other days you need to use a great deal of effort.

The important point to remember as you try ideas from this list (which is by no means complete) is to do your best to quiet your mind and remove yourself from any sense or feeling of panic before you start.

I realize that may be easier to say than to do in practice, especially given what is happening around us.

What helps me get started is to think of the words from the great American Ralph Waldo Emerson who once said, “For every minute you remain angry, you give up sixty seconds of peace of mind.”

Well, the same is true of fear or tension. For every minute you remain scared or uneasy, you are willfully giving up feeling peaceful.

Yes, the situation we are in is unique, but it will not be the end. It is one moment in time. So, do not allow yourself to drown in a flood of emotions. Take a breath and get your mind to a point of calmness. Peace is the best starting point for getting your mojo back.

Sleep to Recharge Your Batteries

How do you start to find peace and get your mojo back? The first thing I’ve discovered is that if I have lost my mojo it is typically because I am run-down or tired. Getting run-down or not getting enough sleep can lower your immune system, reduce blood flow and oxygen to your muscles and brain, and diminish your overall mood.

Fatigue is a mojo killer!

Though sometimes we feel better after just one night of rest and sleep, getting two days rest will really help return your body to a higher energy level. Caution: Do not oversleep, or you will find your body stays in a state of fatigue.

Wake Up Early and Get Moving (No Matter How Hard It Is)

Waking up early and getting moving creates a lot of positive reactions in your brain and throughout your body.

Many people do not consider themselves “morning people” and prefer to sleep in. The truth is – everyone’s body is fully capable of waking up early. We have conditioned ourselves through habits to associate greater pleasure with staying in bed and daydreaming then with getting up and moving.

Part of getting your mojo back will mean creating new habits and not succumbing to the old ones. It takes time. But if you start waking up early and getting active in the morning, it will help improve your thinking, productivity and health, and be a great step towards getting your mojo back.

Exercise

It is true, there are no more 5 am Orangetheory classes, pickup basketball games or late day stops at the gym. But exercise remains an important way to recapture our mojo.

So, how do we exercise during a pandemic where we are asked to “shelter in place”?

The key is to just get started. Keep it simple. You don’t need weights, resistance bands or a Peloton with an online racing community. Start by doing some pushups and some jumping jacks. The number is not important – what is important is getting your heart rate up.

Begin with just 10 or 15 minutes of exercise and see how you feel.

As the weather is warming-up in many parts of the country, you can go out running or walking.

Exercise will help to get your blood flowing faster, which will get more oxygen to your brain and muscles. This will give you an energy boost and help you to get your mojo back.

Get Organized

When I say “get organized” I don’t mean download a bunch of time management apps for your phone or sort all your wrapping paper by holiday in plastic containers.

Simply lay out your schedule for the day. Create some goals and be sure to include a creative project to start and other ‘to dos’ that you can quickly tackle.

If you have a blueprint and create some structure to your day, it will enable you to accomplish more. When we can see our accomplishments that helps create positive feelings and a sense of success. Positive energy and success are feed our mojo.

Mojo Does Not Work with Anger, Fear, Pity or Sorrow

Mojo is NOT compatible with anger, fear, pity or sorrow. If those are the emotions you have flowing through your body, you will not be able to get your mojo back.

Now, I know what you’re thinking. “Have some empathy, Mike! We are living through a [INSERT ADULT LANGUAGE / COLORFUL METAPHOR] pandemic!”

You may find it hard to believe, but I hear you loud and clear, and I am empathetic. I’m living through the same thing. Nevertheless, difficult as these times may be, you will not be able to get your mojo back if your mind and soul are stuck in a negative state.

To start to break out of your funk you need to think about all the good in your life. Start with the most basic positive facts about your life and say them aloud. Letting the words come out of your mouth will better affirm a positive state of being. The more positive thoughts you have – the closer you will get to restoring your mojo.

Visualization

It may seem corny to some but visualizing yourself being successful or doing something you have always wanted to do can be a great way to generate some mojo.

I’ve used visualization before exercising as well as while I am running and swimming. I have used it in preparation for events I’ve spoken at, as well as for things that have not yet taken place that I am striving to achieve.

While no moment will turn out exactly as we planned, visualization can help generate some of the energy that makes up our mojo.

Outline Your Strengths, and Short-Term and Long-Term Goals

One of the most consistent exercises in personal achievement experts recommend is to outline what your strengths are as a person.

What do you do well in life?

What professional skills do you have?

Another tactic is to outline some short-term and long-term goals. Create a list of places you want to go, skills you want to gain, books you want to read, etc.

But don’t put these things in your computer. If you type them up and stash them away in a folder, they will rarely be seen. Get a piece of paper and write them out. Then hang your lists on a refrigerator or someplace where you can see them each day. The truth is we react more positively to things when they are on paper and in front of us each day.

Connect with People

Connecting with people in our age of social distancing is still possible, and it is an amazing way to get your mojo back.

For starters, pick up the phone and call someone. Ask them how they are doing. Listen to their stories and share some of your own.

Create a virtual forum and invite people around you to participate. In “How To Socialize When Practicing Social Distancing,” I outlined a few ways you can do this. Click here to read.

Open yourself to learn and laugh.

Interacting with others can be a quick way to elevate mood, establish a new relationship or bond, or even make a life-changing connection that jump-starts your mojo.

Be Gracious, Kind and Giving

Obviously, we should always strive to be gracious, kind and giving. However, when you’ve lost your mojo and you’re trying to get it back – focusing on generosity and kindness can really create a strong and positive sense of being.

Remember, the highest state of generosity and kindness is to give without expecting anything in return (and to do good acts anonymously whenever possible).

If you hear about a friend or neighbor who lost a job – send a VISA gift card with $50.

If you order food – double your usual tip to help support a delivery person.

If you know someone who is isolated – send them some flowers or a nice note.

Address Your Stress

Stress is a part of our lives whether we like it or not. And there is a good stress and bad stress.

Which one do you have?

Chances are – if you’ve lost your mojo – you’ve got some bad stress.

Bad stress is the feeling that you are both overwhelmed and not working towards anything you believe in or think will succeed.

Stress can be reduced by asking others to take burdens off your shoulders. It also can be reduced through physical action where your body is able to release tension.

Recognize that you may not be able to address your stress on your own. You may need help. This can prove difficult given social distancing and self-quarantines; however, you need to let people know how you are feeling so you can come up with a solution. Stress is a mojo killer.

Do Something Fun

Fun comes in many forms.

You can write a story or a poem.

Create something bright, visual and interesting with Adobe Express.

Paint.

Order a home garden kit and grow some vegetables.

Take an online class or create on at Catoctin College.

Having fun is a great way to get your mojo back.

We may not be able to do ALL the fun things we want but search online for fun activities to do while you are at home.

Also remember – you are not confined to your home. We need to be careful about coming in close contact with others and what we touch. But you can still go outside. Why not wake up early and take pictures of the sunrise?

Fun can take many forms.

Remove Distractions

We were inundated with distractions before the COVID-19 coronavirus threat. Now that many of us are home, the distractions are coming at us non-stop. Between Facebook, cable news, talk radio and more – there is an endless stream of opinions and news.

The problem with all these distractions is that they drain our energy and take us away from doing what we need to do.

So, have a day (or even a block of several hours) where you remove all the distractions.

Identify a small list of your main priorities and focus in on those.

Distractions can be real mojo killers, and if we want to restore our energy they need to go.

Get Some Sunlight

Sunlight is vital to your body. It helps with digestion, food absorption, maintain your insulin balance, and generates physical and mental energy.

There are many studies that link sunlight to the promotion of stronger bones and heart, as well as improving your immunity.

So, go outdoors and absorb some sunlight each day. A little sun can do a lot of for state of mind and your body.

Improve Your Diet

Eating poorly is another mojo killer.

With supermarkets facing shortages, it can be difficult to make a lot of improvements in your diet. But it can be done.

Start small and find simple ways to improve how you eat, and gradually phase things in.

You will find a phased approach will generate better short-term and long-term results, and help you get your mojo back.

Lastly… Be Present

Woody Allen once said, “80 percent of success is showing up.”

Well, if you are in a state of self-quarantine – “showing up” has been replaced by “being present.”

That means wake-up and participate in everything you need to. Clearly, we need to manage our time and priorities, but when isolated – we can fall into the trap of self-isolating too much.

Do not allow your mood or events around you dictate your actions and life.

While showing up or being present is not a guarantee of success, it is an essential component of restoring good mojo.

Do you have steps that you take to get your mojo back? Share them in the comments section below.

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How To Socialize When Practicing Social Distancing

Woman laughing during an online meeting

By now, most of us understand what “social distancing” is, why we need to do it and how.

In short, in order to curb progression of COVID-19 (coronavirus), we need to change our social behavior and reduce contact with other people. The fewer people we have physical contact with, the less exposure we will have to the coronavirus as well as other infectious diseases, such as the flu, which remains strong in different parts of the country.

By more effectively reducing transmission, the faster we will see new cases of infection decline to near zero. As more people recover from coronavirus and newer cases drop, the more likely we will be able to gradually return to the day-to-day living activities that we enjoyed before the virus entered the US and started to spread.

However, while there is a medical necessity to social distancing, there also is an adverse mental or psychological impact and a negative health impact.

Social distancing is difficult, because human beings are social animals.

When we are more isolated for a prolonged period, we feel loneliness. The state of aloneness negatively affects the brain, immune system, circulatory and cardiovascular systems, endocrine system and genetic expression. It can lead to depression, less physical activity (more sleep) and lower immune responses to fighting viruses. For the elderly, a decline in social connection is especially dangerous as it can reduce the very will to live.

The more we are connected to one another, the better our brains and immune systems function. We can feel more positive energy. What’s more, connections boost our sense of wellbeing and the belief that we have either a support network around us or that we are part of something bigger.

This need for contact is so strong that even when we know the need for containment and self-isolation is essential to prevent illness, we still take risks that can increase our potential for exposure to the virus, just to keep those connections going.

Last weekend in Washington, DC, for example, thousands of young people still went out drinking at bars and restaurants — insisting on maintaining their normal weekend routine.

On Sunday (3/15), California Congressman David Nunes encouraged “healthy” people to go out to eat saying, “…one of the things you can do is, if you’re healthy, you and your family, it’s a great time to just go out, go to a local restaurant. Likely you can get in easily.” Though the congressman was trying to help small businesses, even his nuanced effort at balancing social distancing with the economy raised concern and in some cases condemnation (especially since at least one study shows most early transmission in China came from people who were undetected and unknowingly were infected).

Some families even think that playdates or sleepovers with small numbers of kids and adults involved are OK, providing everyone is feeling well and no one has a fever.

Even yours truly went out and got a haircut and ate a burger at a local Five Guys (I promise… that was my last one for a while).

The truth of the matter is that we know the coronavirus threat is real. We see businesses and libraries closing, and sporting events, concerts and other activities getting canceled or postponed. Nursing homes have reduced access. Ridership in mass transit has dramatically been reduced. Let’s face it: the country is shutting down. And we need to be more responsible and physically interact with one another less.

And yet the question remains, “How can we fulfill our need to ‘socialize’ when we are supposed to practice ‘social distancing’?”

Here are some things you can do to be social in a socially responsible and physically distant kind of way:

1. Go outside for a walk, run or a hike. See the world around you.

Try to get at least an hour of outdoor activity each day. When you do, you will likely encounter other people who are doing the same.

When you see other people, be sure to keep a safe distance (see note below) from others. But keeping your distance does not mean you should ignore other people or not speak with them. In fact, you should greet everyone you see with a wave and a smile. The action will send positive and energy-boosting signals to your brain and be helpful to the other person as well.

There are great options for outdoor activities that you can do with your family or a friend. However, conduct a little research before you go out. While the National Park system, for example, remains operational, there are concerns about the number of people entering specific parks. In order to maintain social distancing, parks have limited services such as shuttle services. You also must be mindful of public restrooms and that some facilities may not be able to aggressively or frequently clean / sanitize public areas.

The same holds true for playgrounds. We want our kids to play, but public playgrounds are not cleaned. According to reports, the coronavirus can live on surfaces from 3 to 9 days. Wiping down a slide or swing may not be enough to protect your child or you from catching the virus, so be careful about what you touch when you are outside.

2. Create a virtual channel or online meeting space for visual communication.

You can use a webinar or virtual meeting room solution or social network and invite family, friends, members of your community, assisted living facilities or work colleagues to a channel or meeting space.

This kind of space is perfect for business (project management and check-ins), but also could be a way to break social isolation by allowing people to see one another and chat. You can share photos from activities you do at home, new meals you have prepared or just boost one another up with a positive conversation.

For example, you can create a channel and room using Adobe Connect (which has a 90-day free trial).

This kind of space is perfect for business, but also could be a way to break social isolation by allowing people to see one another and chat. The customizable layout and pods within Adobe Connect allow you to have dedicated spaces to share videos, pictures and documents, while you maintain a visual connection with the people you are speaking with.

For government and businesses that are government contractors, Adobe Connect is a FedRAMP Authorized solution that can allow Contract Officers the ability to coordinate with businesses on everything from facility access issues brought on by building closures and delays to deliveries from disruptions to the supply chain to basic project check-ins and work reviews. This can help maintain some continuity of operations (COOP) and ensure the government is able to deliver critical services to the people.

For people not interested in using virtual meeting spaces or rooms for work, you can create spaces to show multiple people on camera and have other modules to share other forms of media, you can have a more complete online social experience.

Most solutions allow you to record sessions. This means you can record a conversation for someone else to view later. For people looking to stay in touch with others, or parents looking for a way to quickly set-up a homeschooling option — the platform gives you many options to consider.

Zoom is another excellent choice (also FedRAMP Authorized). For the general public, its entry-level meeting solution is free, and can allow you to see multiple people on camera, screen share as well as share files and screen share video, pictures and documents. Additional features allow you to run polls and do other things to increase the interactivity.

A solution with a more social (less business design) would be Facebook Live, which allows you to stream video from your camera or phone to an audience within your own Facebook network. There are fewer features for interaction between people beyond a running chatbox. To bring in additional people and manage the experience, you will need a streaming solution like vMix. But anyone with a Facebook account can use Facebook Live for free.

FYI — As I noted above, I have found about 70 viable virtual meeting, webinar and virtual event software solutions. There also are tons of solutions for streaming productions. I am not endorsing the above products — only providing some popular examples. People should share the ones they like the most in the comment section.

3. Call people.

Yes, that awesome device that plays music, TV shows and movies, shares pictures on Instagram, keeps track of your email and your heart rate also functions as a (gasp) phone. Who knew?

While we can create virtual rooms, as outlined above, sometimes the easiest thing in the world is to just call someone and talk with them.

Talking creates all kinds of positive reactions in the brain and body. It releases stress / built-up tensions and generates positive energy. The more you talk, the better you feel — not just about yourself, but also about the person you are talking with (it is fascinating how the mind works.). Speaking with someone creates a sense of connection. This will be very important for people who are faced with a more isolating environment, like our elderly living in nursing homes or who are alone.

What other ways can you socialize when practicing social distancing?

Place your thoughts for ways we can stay social in the comment section below, as well as any helpful resources that people can use to help improve their communication with others during this difficult time in all our lives.

IMPORTANT NOTE: The CDC and health officials suggest you maintain at least 6 feet of distance between yourself and other people when in public. This is easy to picture when you are in a supermarket (think the length of the conveyor belt or two shopping carts). If you go outside, you are better off over-thinking the distance and visualizing a small car in between you and another person.

Health officials also continue to research the length of time the coronavirus can live on surfaces and in the air. This means when you receive deliveries, spray and wipe down the box before you open it. And be a little more assertive on how you handle items that have recently come into your possession.

For access to reliable information, please use the Center for Disease Control (CDC) website with information on COVID-19 or the coronavirus here.

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Achieve Togetherness With The Right People

Togetherness

“If You Want To Go Fast, Go Alone. If You Want To Go Far, Go Together.” – African Proverb

Togetherness is a natural force we all gravitate towards. But we must achieve it with the right people.

Being together with the people who inspire us, motivate us, and care for us, gives us greater emotional strength, peace, love, insight, respect, humility, and knowledge, as well as a more profound way to excel as individuals.

My wife, Carolina, always reminds me that “together is better.” And with her home now after several weeks in Peru, I can feel even more deeply just how much I missed her, and how powerful and great her love is to me.

As spring inches forward, let these days be a time to enhance relationships that enrich your life by enriching the lives of others; seek out those who have loved you and given without condition their kindness, and give them love and kindness; but most of all, strive for more togetherness with people who inspire you, motivate you and care for you.

Because together is better.

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Should Employers And Employees Negotiate On After-Hours Communication? Would You Support Restricting Or Banning Work Email During Certain Times?

French Worker - Claudio Munoz, The Economist

Should employers and employees in the U.S. by required to negotiate on after-hours communication?

Would you support restricting or banning work email during certain times of the day or night?

And if you agree with restricting or banning communication during certain times, do you think that would adversely impact productivity?

I bring this up, because France has acted on this issue over the last few years. And with the start of the new year, and many people focused on goal-setting, quality of life, and being more successful, I thought it might be a good topic to bring up for discussion.

Apparently compelled to prevent worker burn-out (Really? In France?) and improve employee health and wellness, France recently passed regulations that require employers and employees to negotiate after-hours communication, and determine how much to allow.

In smaller companies, the boss will set the rules.

However, in middle-sized or large companies, the employer and employees will apparently create a charter that defines all of this.

Once a company establishes the rules, everyone involved (executives, directors, managers, etc) will participate in training sessions to make sure they all know how to limit communication outside of normal work hours, and what the guidelines are for communication.

A French worker (I believe this applies to mid-sized and large companies) has the right to be away from work email for at least 11 hours a day, if they choose. They can respond if they want or conduct business, but if they do not want to – there can be no mandate that compels them to check email or respond to messages.

While I have nothing against establishing a good home-work-life balance, and reducing work-related stress, I do wonder about the effectiveness of such regulations.

On the one hand, I do think Americans create a bad habit with email communication – believing that constantly communication is necessary in order to “stay on top of things” or remain vital to an organization. On the other hand, insisting on 11 hours of no work-related communication can reinforce bad habits in the other direction, and devalue the importance of responsiveness, and customer service.

It would seem to me that U.S. employees could benefit from a little more guaranteed down-time, while French workers could benefit from being forced to work a little bit harder.

Thoughts?

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